Pregnancy Diet Tips:

During a pregnancy what the mother eats meets not only her requirements but her unborn baby’s as well. Thus, a well balanced diet is what is recommended during a pregnancy. The first trimester of a pregnancy is very important, as this is the stage in which the baby’s mental and physical growth takes place. Eating well from the beginning of the pregnancy is hence very crucial. Similarly the last trimester is when the baby’s growth is rapid, so a nutritious diet is essential here as well, for the weight of the baby to be normal at birth. However, it is important to keep in mind that it is very essential to eat healthy during the entire tenure of your pregnancy.

Consume a diet that contains a substantial amount of carbohydrates, fats, proteins, vitamins and minerals. Make sure that your diet consists of a wide variety of food that has been chosen from the 5 food groups. Vegetables and fresh fruits, whole grain products such as cereals and bread, fish, meat or other protein sources, milk and dairy products will provide you with all the essential nutrients. Stay away from processed and canned foods, tea, coffee, spicy foods, sugary foods like candies, cookies, sodas, colas and cakes and minimize your salt intake as much as possible.

Some of the essential nutrients that have to be consumed are as follows:

• Folic acid is required for the growth of the baby’s nervous system. Dark green leafed vegetables are an excellent source of folic acid. Beans, yeast, liver, citrus fruits and fortified cereals are a good source of this nutrient as well. Please bear in mind that this nutrient is often lost during cooking, hence steam the vegetables or eat them raw.
• Iron is needed for hemoglobin production, for both you and your baby. Potatoes, dates, broccoli, raisins and whole grain bread are all rich in iron.
• Calcium is essential for the growth of the baby’s bones and teeth. Milk, cheese, yogurt, should be had daily, to meet the mother’s calcium requirement. However try and stick to low fat dairy products.
• Protein is very important and should be included in your daily diet. Dairy products like milk and eggs, fish, nuts, meat, peas and beans are all rich in protein.
• Along with a balanced diet, it is important to drink plenty of water. Water is responsible for carrying all the nutrients present in the food to the baby. In addition it will also prevent hemorrhoids, constipation, swelling and bladder or urinary tract infections.